Exercises With the Pilates Power Ring

The Pilates power ring can be used to add challenge to a wide variety of Pilates exercises. It also helps to keep the body in alignment, encourages activation of certain muscle groups and heightens the level of coordination. The power ring works the adductors, hamstrings, abdominals, back extensors and arms. The exercises explained below illustrate just how versatile this apparatus truly is.

  1. Arms Bent

    • This is an effective exercise to develop the chest muscles. Use the pumping action that is well-suited to the power ring and be aware of recruiting the pectorals on each pump. Keep the oval shape created by the arms consistent and the wrists firm as you squeeze the arms together.

      Inhale. Kneeling or standing upright, hold the circle directly opposite the sternum with the elbows slightly bent. Exhale. Horizontally adduct the arms, pressing them together. Maintain the tension in the circle and continue with small pumps.

    Seated Knees

    • This is a straightforward, effective hip adductor exercise. However, you should view it as a full-body exercise, emphasizing the alignment of the trunk, head, pelvis and feet.

      Inhale. Sit upright with the hips and knees at a a 90-degree angle. Place the ring between the legs just above the knees, pressing it with the hip adductors. Exhale. Press the legs together evenly, adducting the hips. Inhale. Maintain the tension in the circle and continue with small pumps. Return to the starting position.

    Single-Arm Biceps

    • This is a simple yet effective biceps exercise. Do this exercise slowly, holding the ring down for a few seconds before allowing the arm to rise up.

      Inhale. Kneeling or standing upright, hold the ring in one hand and rest it on the shoulder directly above the joint. Bend the elbow and reach it out to the side. Exhale. Press the hand toward the shoulder. Inhale. Maintain the tension in the ring while returning to the starting position.

    Arms Overhead

    • This arm exercise is more difficult than it looks. Maintaining scapula depression and avoiding tension in the neck and shoulders is challenging enough. Adding the arm movement makes it even harder. This movement is so challenging that for most people this exercise is isometric---the arms remain still as they press together.

      Inhale. Kneeling or standing upright, hold the ring with the arms reaching overhead. Exhale. Adduct the arms, pressing them together. Inhale. Continue pressing the arms together, maintaining the tension in the ring. Return to the starting position.

    Swan

    • This exercise focuses on the upper and middle back as opposed to the lower back. The legs should remain on the floor throughout the exercise. Lifting the legs activates the lower back and distracts from the focus of the movement. The arms should line up with the ears and the head should line up with the spine.

      Inhale. Lie prone with the arms reaching overhead. Hold the ring in a horizontal position. Exhale. Lift the upper body, pressing the arms together. Inhale. Maintaining pressure on the power ring, lower to the starting position.